Barley Salad Recipe

Delicious Whole Grains, Very High In Fiber

Overview

Barley (Hordeum vulgare) is one of the oldest domesticated crops. There is evidence of barley in the Nile Delta more than 18,000 years ago. It’s one of the major cereal crops in the world: In 2005, barley ranked fourth in amount cultivated (but consider that it is an ingredient in beer, a drink popular worldwide).

It was a staple cereal of ancient Egypt, where it was used to make bread and beer. Barley has been accorded special status as well: The Chinese believed it increased male sexuality; in Rome, barley was the special dish of the gladiators.

When it was first planted in America around 1600, barley was used to make beer.

But if you don’t seek out tasty barley recipes, you’re missing out. Thanks to Zabar’s for this barley salad recipe, which can be served year round.

The Health Benefits Of Barley

Barley is a low glycemic food that is not just good as part of a diabetic-friendly diet: It helps to fight diabetes. Its soluble fiber slows the absorption of sugar and reduces the risk for developing Type 2 diabetes. Animal studies show that barley lowers cholesterol.

Contains phytochemicals, powerful antioxidants that may decrease the risk for certain diseases such as heart disease, diabetes and cancer.

Has twice as much fiber per cup than oatmeal: 13.6 grams/cup compared to 3.97 grams for oatmeal.

For maximum nutrition, select whole or hull barley (with the bran intact) rather than the prettier pearled or hull-less barley, which has its outer bran and husk removed, leaving only a small white “pearl” of endosperm.

Barley Salad Recipe

Thanks to Alexandra Mansky and Zabar’s for this Pearled Barley Salad with Preserved Lemon Vinaigrette. It can be served at room temperature, chilled or warm. It can be a first course or a side, served with roasted chicken or a pan-seared fish. It’s also great to serve at a picnic or cookout.

In a medium saucepan, bring water seasoned with salt and bay leaf to boil. Add barley and bring back to boil, then reduce to low heat and cover. Cook barley for approximately 35-45 minutes or until barley is tender and the water is absorbed. Rinse in a colander under cold water to stop cooking. Drain well and place in large bowl to cool.